Mon (7:30) - Track 400's. 8-12 X 400m with 45s to 1:30 recoveries
Wed (6:30) - 6 mins. This is an alternative to a tempo session, but works a bite better for a mixed group running a route rather than just round and round an estate. Steads route either via water tower or Clifton. 6 min efforts from the junction in Mitford with 2 min recoveries.
Thurs (6:30) - Track pyramid. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries
Slightly unusual week since there are two track sessions. This was just an anomaly of trying to mix things about and have a short, medium and long effort session each week.
Fingers crossed, I should be able to make all of the sessions.